Towel Side Kneeling Straight-Leg Slide
Slide into stronger hips & core! This kneeling exercise improves flexibility and builds strength with controlled movements.

Required Equipment

Muscle Groups
Primary
Secondary
Instructions
- A smooth surface (like a wooden floor or tile)
1. Starting Position:
- Kneel on the floor with your knees hip-width apart.
- Place the towel under your right knee (if using a towel, keep the other knee on the floor).
- Position your hands on the floor in front of you, slightly wider than shoulder-width apart.
- Your back should be straight, and your core engaged.
2. Movement:
- Slowly slide your right leg out to the side, keeping it straight and maintaining contact with the towel.
- Ensure your body leans slightly forward as you extend your leg.
- Pause for a moment at the end of the movement, feeling the stretch.
3. Returning to Start:
- Bring your right leg back to the starting position, sliding it back under your body.
- Keep your core tight to help stabilize your body.
4. Repetitions:
- Perform 10-15 repetitions on your right leg.
- Switch to the left leg and repeat the same movement.
5. Tips:
- Focus on smooth, controlled movements to maintain balance.
- Keep your head aligned with your spine.
- If you feel any discomfort in your knees or back, take a break and adjust your form.
6. Breathing:
- Inhale as you slide your leg out and exhale as you bring it back.
This exercise helps strengthen your core and hips while improving flexibility.